Function WOD – 5/1/17: “Dispute”
A. Back Squat 3 x 3.3.3. Build from 75-80% based on feel. Another way of thinking of it: it should feel as though you MAYBE have 1-2 reps left after each cluster for the first round, like you have MAYBE 1 reps after the second,…
Performance and RTG WOD – 5/1/17: “Dispute”
A. Back Squat 3 x 3.3.3. Build from 75-80% based on feel. No misses B. 16min AMRAP: C2B x 8 Single Arm Farmers Carry 20mR/20mL. HEAVY Hollow Rock Hold x :45 GHD Hip Extension x 12 Ring Dip (on top of MU) x 5 HSPU…
Daily Function WOD – 4/28/17: “Jackie”
A. 12min EMOM 2 x OHS OR 2 x Front Squat. Build from what feels like 65-70%, or you have 2 reps remaining (‘RR’). Perfect mechanics before adding load. B1. KB Front Rack Rear Foot Elevated Split Squat x8/leg. HEAVY B2. Hollow-Rock Body Hold x :45 x3…
Daily Performance and RTG WOD – 4/28/17: “Jackie”
A. 12min EMOM 1 x Squat Snatch. Build from 65-70%. Perfect mechanics No misses B1. KB Front Rack Rear Foot Elevated Split Squat x8/leg. HEAVY B2. Hollow-Rock Body Hold x :45 x3 C. “Jakcie” 1k Row 50 Thruster @ 45 30 Pull Up
Daily WOD – all program tracks, 4/27/17: ‘Clueless’
A1. Bench x 5 @ 13X1 A2. Pull Up fx/rx Eccentric Pullup x 3-5 @ 41X2 A3. DB Row x 12 FULL ROM x4 B. ‘Clueless’ 9-7-5 Rope Climb (Fx:scale w/ 1:7 jumpig chin-over-hands rope-climb) Squat Clean @ 95/63, 155/103, 185/123 Strength and Skill A1….
Daily WOD – all program tracks, 4/26/17: “Dec 8”
A. Every :90 x 8 4 x OHS fx: Build from 75/53 rx: Build from 115/73 rtg: Build from 155/103 B. 18min AMRAP 15 – Box Jump 12 – S2OH @ 75/53, 115/73 9 – T2B (compare to dec 8)
Daily WOD – All Program Tracks, 4/25/17: “Nogo”
A. Push Press. Build to heavy set of 10, 6, 3 B. 9-15-21 Power snatch @ 75/53 (Fx), 95/63(Rx), 115/73 (RTG) Cal Row C1. 10 Min Flush out on AB or Row
Function WOD – 4/24/17: “Rondo…? Or Butler”
A. Back Squat 3 x 3.3.3. Build from 75-80% based on feel. No misses B. Age Group Qualifier WOD #1 20min CAP: 100 DB Snatch @ 35/20 80 Cal Row/AB 60 Bar Facing Burpee 40 Dips (use a matador; scale w/ toe-taps as necessary).
Performance & RTG WOD – 4/24/17: “Rondo…? Or Butler”
A. Back Squat 3 x 3.3.3. Build from 75-80% based on feel. No misses B. Age Group Qualifier WOD #1 20min CAP: 100 DB Snatch @ 50/35 80 Cal Row/AB 60 Bar Facing Burpee 40 Muscle Up/Dip
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